Lower Cholesterol Levels with Therapeutic Lifestyle Changes

Blood cholesterol

Cholesterol is a waxy substance that travels in the blood in particles called lipoproteins. There are two main types of lipoproteins that can affect overall health: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). High levels of LDL cholesterol increase the risk of getting a heart disease, while high level of HDL cholesterol decreases chances to get a heart disease. Today, heart disease is a number one killer nationwide.

For the most part there are no obvious signs of high LDL cholesterol. However, symptoms like Angina, heart attack, stroke, or pain while walking caused by an arterial blockage usually warn you of having a high level of LDL cholesterol. If you have any of these symptoms don’t hesitate and check your blood cholesterol today!

TLC

There are five components that contribute to the cholesterol level in our body: diet, weight, physical activity, heredity, age and gender. While we cannot affect the last two, we should take care of the first three variables. There is a three-part program designed by the U.S. National Institute of Health called Therapeutic Lifestyle Changes or TLC. Through a special diet, physical activity, and weight management, you can lower your blood cholesterol level and greatly reduce the risk for heart diseases. The TLC dietary plan ranked second nationwide by the U.S.News. Today, the TLC diet is almost as popular in the U.S. as DASH and Mind dietary plans.

TLC Diet

The TLC Diet restricts animal fats, alcohol and smoking. This diet aims to replace the saturated fats in the body with unsaturated fats by keeping weekly consumption of egg yolks to no more than 2 and daily consumption of skinless chicken, turkey or fish to no more than 5 ounces; as well as daily limit of ½ cup of cooked dry peas or beans; ½ cup of tofu; 2-3 servings of low-fat or nonfat dairy; up to ten servings of fruits and vegetables; and up to 11 servings of bread, cereal, rice, pasta or other grains.

Don’t think TLC diet will be a good fit for you? Check WPHHA blog for more options.